Tips For Women: Staying Healthy in Your 30s

The 30s are usually a time when childbearing years start to come to a close; careers are in high gear; weight gain is easy while weight loss is hard; and it’s now time to pay even closer attention to your overall health.




A woman in her 30s should focus primarily on getting fit, eating right, and protecting her skin, eyes, and reproductive system.

Getting FIT

To avoid the drooping and sagging that tends to start in middle age, it’s important that a woman keep her core, especially, and her muscular frame strong. If she’s a mom, she will need the added strength and energy to deal with the stresses that come with balancing home life and a career. To keep the body firm and trim and burn calories during sleep, strength training and abs toning are the orders of the day.

Strengthening your core creates better posture, allows for better weight bearing, and just makes you look and feel great. People who carry the majority of their weight in their midsection are more susceptible to developing heart disease and low back pain. Walking is a great low-impact cardio workout that also improves your overall health.

Caring For Your SKIN

As you go through your 30s, you may be more prone to skin blemishes and discolorations. To look your radiant best, use skin creams and serums that contain vitamins A, C, E and K and CoQ10. These vitamins and nutrients work to even out skin tones, make the skin firm and more elastic, smooth out wrinkles and fine lines, and moisturize your skin for a healthy glow that we all desire. Finally, make sunscreen a regular part of your skin treatments. It blocks harmful UV rays that can cause wrinkles and age spots or even skin cancer.


It’s no secret that fruits, veggies, whole grain, nuts, complex carbs and lean meats are essential for good nutrition. That’s because they contain a warehouse of nutrients that repair, rejuvenate and renew cells in the body that allow the body to heal itself.

They also contain antioxidants that are powerful weapons against bacteria and disease. If childbearing is in your future, be sure to include folate in your diet to protect your reproductive system and protect your unborn child from neural tube defects. Also, for added energy, consume more vitamin C and iron.

Protecting Your EYES

The antioxidant beta-carotene (plentiful in carrots) and vitamin A help to keep your eyes sharp. Our vision naturally declines as we age, so we’ve got to do our part in maintaining the vision that we do have. In addition to these nutritional remedies, get your eyes checked and wear corrective lenses and contacts as needed. Also, avoid lengthy periods of time in front of the computer screen or TV to alleviate eye strain and prevent further vision deterioration.


It is important that you stay up to date with your annual physicals, gynecological exams and mammograms. Once a woman reaches age 35 – sooner if she has a family history of breast cancer – she needs to have annual mammograms.

Sexually active women should have annual pap smears and 3-year breaks between them when in a committed, single-partner relationship. Any reproductive system malfunctions should be reported to your physician immediately, since you are now more prone to reproductive system problems. Something as simple as an irregular period could signal danger, so be as vigilant as possible. Your health is on the line.

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